WOD - MONDAY 4/4/16

Week 1 of Strength Emphasis - write down the weights you use as we will refer to them in the upcoming weeks

Mobility: T-Spine/Posterior Chain

Part A: 2 Sets Not For Time:
15 DB RDL
15 DB Walking Lunge
15 GHD Sit-ups (sub Leg Raises or 20 Butterfly Situps)
30 Glute Bridges

Part B: Back Squat
10-10-10-10 (60-75%)
2 mins. rest
*Last rep of last set should take everything you have. If you could have done another, you went too light

Part C: "ROAD WARRIOR"
5 Rounds for Max Reps:
1 min Pull-ups right into
1 min DB Front Squats (45/25)

*Rest 2 mins. b/t rounds
Score = total reps

Flexibility: Glutes/Lats